The WOD - MON, 13DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2-1-1-1 @ 90, 95, 100, 100% 1 RM

Followed By:

Strength:
Squat, 2-1-1-1 @ 90, 95, 100, 100% 1 RM

Followed By:

WOD:
12 Days of Christmas*
For Time:
12 stations - Station#1 one rep followed by Station#2 two reps then Sation#1 one rep followed by Station#3 three reps then Station#2 two reps then Sation#1 one rep until ALL 12 stations are complete.

Deadlifts, 225/155#, 1 rep

Ring dip, 2 reps

Pull ups, 3 reps

Burpees, 4 reps

Thruster, 95/65#, 5 reps

SDHP, 95/65#, 6 reps

KBS, 1.5/1 pood, 7 reps

Box jump, 24", 8 reps

Push up, 9 reps

KB snatch, 1.5/1 pood, 10 reps

GHD Back extension, 11 reps

WBS, 20/15#, 12 reps

*Due to resource constraints we will run 2 heats per class.
If you miss the WOD, we will run it again this Saturday.

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